The workout: 60 minutes total, including 20 minute warm up, 4 x 1 mile with ~2 minute recovery (i.e. walk/jog/nearly puke). Last time I did mile repeats, my splits were 6:52-6:55, so my goal was to be faster than that. And I was! My mile splits on Friday were: 6:36, 6:45, 6:40, 6:43. Yay for progress! I may or may not have gone out a bit fast on the first one, then had some trouble during the second one (hence the slower time), and was pretty close to puking after that one!
Saturday's sessions included a 2400m swim in the morning with some fast 200's, and then I was all on my own for a bike ride (waah). All my usual riding partners were racing GWN, so nobody was up for a 3+ hour ride. Go figure! I planned to get out and do 90-100km on my own, but I sort of miscalculated how far/long a new loop that I took was, and it ended up being 110k! And of course the last 50k was into a headwind - booyah! The 3:30 ride was so HARD that I ended up having to abort my planned 30min transition run, instead opting to be a crumpled pile on the living room floor for that duration.
With challenging workouts like these, recovering optimally so you can bounce back for the next workout is extremely important. A few months back, I got hooked on Vega Sport recovery products. These are awesome! They are plant-based, gluten-free and soy-free, and happen to be delicious as well (read: none of that gross synthetic-y crap taste).
I use the Recovery Accelerator after 'easier' workouts - just mix one scoop with some water, shake it up, and you're good to go!
I mix the protein powder into a smoothie after grueling, harder workouts. For a quick and easy shake:
1 cup of frozen fruit (approximate - I don't measure it out), I like frozen berries/peaches combo
1/2 cup of orange juice
1cup of water
1 scoop of Vega performance protein powder
*mix it all in your blender and you have yourself a very tasty/healthy recovery smoothie